The Lowdown on Lactose Intolerance

T H E L O E W C N D A O R W LE N O TO N LACTOSE IN Making The Most Of Milk

LET’S LOOK The facts about lactose intolerance may surprise you. For starters, it’s not as AT THE FACTS widespread as many people think. And, it Lactose intolerance is one type of food sensitivity — it’s not an allergy. It is the result of not having enough does not require avoidance of dairy foods. lactase, an enzyme that digests the natural sugar in In fact, research shows that people who milk, lactose. The amount of lactase a person have trouble digesting lactose can enjoy has is genetic. People who have low dairy foods daily. levels of the lactase enzyme may It’s A Matter experience intolerance symptoms Of Degree such as gas, bloating, or diarrhea Lactose intolerance is not an “all-or-nothing” if they consume more lactose condition. Find the portion size than their system can handle at that is right for you. one time. Not everyone diagnosed with lactose intolerance will experience symptoms. ■ Those who have been diagnosed with Studies have identified simple lactose intolerance still produce lactase strategies to make dairy foods easier at a low level and can digest some of milk’s to digest. If testing shows you’re natural sugar. Most can enjoy at least lactose intolerant, use the tips on the other side to help manage one 8 oz. glass of milk with a meal without your symptoms. any problems. ■ Sometimes an intolerance to milk is T O R W I L O C L only temporary, brought on by certain D IF K YOU'RE N GET AMEDICAL medications or by illnesses such as R O U LACTOSE W

DIAGNOSIS the flu. Talk to your doctor if you O INTOLERANT

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If you think suddenly develop symptoms. R L

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you may be U ■ R Today, doctors say people E lactose intolerant, with low lactase levels have talk to your doctor. Avoid self-diagnosis. “maldigestion.” Only a small A few lifestyle changes may be all it takes. There may be fraction of people with lactose In fact, you can likely still drink milk. another cause for maldigestion have intolerance The best way to find out how much you your symptoms. symptoms when they eat can have without symptoms is to start dairy foods. with small portions at meals. Then, gradually increase your portion size to find your comfort level.

AND YOGURT… MILK, CHEESE provide many important nutrients for good health. They’re especially rich in calcium — the bone-building mineral that comes up short in the diets of many Americans, particularly women.

Most degrees of lactose Calcium is one of milk’s most intolerance are easy to manage. important nutrients. Because it’s Try these tips to help you a mineral so essential to health, don’t let enjoy dairy foods. lactose intolerance keep you from consum- ing enough of it. To get enough calcium and other nutrients, the Dietary Guidelines encourages children and adults to enjoy three daily servings of low-fat, or fat-free milk, cheese, or yogurt each day.

START SMALL. ADVICE FROM THE EXPERTS Try small portions of milk and milk ■ For individuals who are lactose products. This allows whatever lactase intolerant, the 2005 Dietary Guidelines is there to do its job of digesting the states that milk alternatives within the lactose before it starts causing problems. milk food group, such as yogurt and It’s the Whole Package lactose-free milk, are the most reliable WORK IT IN. and easiest way to derive the health Milk, cheese and yogurt are important Start with a smaller portion and slowly benefits associated with milk and sources of essential nutrients and 1 increase the serving size of the dairy foods milk products. together provide calcium, potassium, ■ you eat. When you notice symptoms, that phosphorus, protein, vitamins A, B , According to the 2004 Consensus Report may signal your limit for the amount of 12 by the National Medical Association, lactose you can handle at one sitting. riboflavin and niacin. Milk and some African Americans should get three to yogurts also provide vitamin D, which four servings of low-fat dairy foods a day PAIR THE DAIRY. helps the body absorb calcium. to reduce the risk of chronic diseases. Drink milk with other foods, not on an Lactose-free milk is an alternative option for those who have difficulty digesting empty stomach. Solid foods slow digestion 2 and allow the body more time to digest the dairy foods. lactose, which helps prevent symptoms. ■ In their 2006 report, the American Academy of Pediatrics (AAP) OLDER IS WISER. recommends children with lactose That’s true with cheese! When milk intolerance still consume dairy foods in is made into cheese, most of the order to get enough calcium, vitamin D, protein and other nutrients essential lactose is removed. Aged hard 3 cheeses, such as Cheddar, for bone health and overall growth. Colby, Swiss and Parmesan, are particularly low in lactose. GET ALITTLE “CULTURE.” Look for cultured milk products such as yogurt with live, active cultures, which contain “friendly” bacteria that help digest lactose. REDUCE IT. Look for lactose-free milk in the dairy case. It has all the nutrients of regular milk. MAKE IT EASY. Look for lactase enzyme pills at your 1 DHHS/USDA, Dietary Guidelines for Americans, 2005. 6th Edition. 2 Wooten, WJ and Price, W. The role of dairy and dairy nutrients in the diet drugstore. Take them with your first sip or of African Americans. JNMA, 96(12) Supplement, 2004. HAT APPENS HEN 3 American Academy of Pediatrics, Lactose intolerance in infants, children, bite of dairy foods. These can help you W H W and adolescents. Pediatrics. 2006; 118 (3):1279-1286. digest lactose easily. DAIRY FOODS ARE LACKING? This brochure was reviewed by the Milk, cheese, and yogurt GO TO THE PROS. provide a unique nutrient These tips may not apply to everyone. package. Studies show dairy Follow the advice of your doctor and see a foods, when consumed registered dietitian. as part of a healthy diet, contribute to better bone health, improve overall diet quality and may help reduce the risk of osteoporosis, hypertension, For more information about nutrition education obesity, kidney stones materials, contact your local DAIRY COUNCIL®. and colon cancer. Call 1-800-426-8271 for the Dairy Council office nearest you.